Tag Archives: peanutbutter

No-Bake Vegan Bean and Peanut Butter Treats

As a dietitian, and lover of all things sweet, this no-bake vegan bean and peanut butter treats recipe checks all the boxes for me!

Vegan peanut butter and peanut heart-shaped dessert on Love napkin.

Nothing says “love” like a healthy, delicious dessert.

Healthy, no-bake dessert recipe 

The best thing about vegan recipes is that you don’t have to be vegan to enjoy them. (Also, you can eat the raw dough!)

No-Bake Vegan Bean and Peanut Butter Treats are perfect for everyone because they’re delicious, energizing, and heart-healthy.  And, if made with certified gluten-free oats, this vegan treat is gluten-free, too.

Children can help form the dough into hearts. Or, if it’s easier for them, they can form the dough into balls and dunk them into the chocolate.

Click here for a flourless Easy Black Bean Brownie recipe!
Small bowls of white beans, uncooked oats, peanuts

White beans, oats, and peanuts are the basis of these treats.

 

Print Recipe

No-Bake Vegan Bean and Peanut Butter Treats

Peanut butter, white beans, and oatmeal combine to make a delicious sweet vegan treat that can be gluten-free, too. 
Prep Time30 minutes
Total Time30 minutes
Course: Dessert
Cuisine: American
Keyword: beans, glutenfree, peanutbutter, ValentinesDay, vegan
Servings: 18
Calories: 124kcal

Ingredients

  • 1 cup oatmeal, uncooked
  • 1 15-oz. can white beans or chickpeas, rinsed and drained
  • 1/2 cup creamy peanut butter
  • 1/3 cup maple syrup
  • 1 1/2 tsp. pure vanilla extract
  • 1/3 cup dark chocolate chips (vegan and gluten-free, if desired)
  • 3 Tbsp. finely chopped peanuts

Instructions

  • Place all the ingredients except the chocolate chips and peanuts in a food processor.  Blend until the mixture is well-combined, about 3 minutes, pausing to scrape down the sides of the processor.  Leave the dough in the food processor and refrigerate for 15 minutes.
    Place the dough on a large cutting board and press into a 9-inch square that’s about 1/2-inch thick. Use a medium heart-shaped cookie cutter to cut the dough into hearts.*  
    Combine the remaining dough and press into a 1/2-inch thick piece. Cut dough into hearts until you have 18, and place hearts on a wire cooling rack on top of a cutting board.
    To decorate, melt the chocolate in the microwave or in a double boiler and  drizzle on the hearts. Sprinkle with chopped peanuts and allow the chocolate to harden before eating. Refrigerate leftovers.

Nutrition Information: Per serving: 124 calories; 5 grams fat (1 gram saturated fat); 0 cholesterol; 82 milligrams sodium; 16 grams carbohydrate; 3 grams fiber; 4 grams protein.

    Notes

    *Note: You can also shape the dough into 18 balls. Dip half of each ball into the melted chocolate and coat with peanuts. Place on wax paper to harden.
    Plate of vegan bean and peanut butter no-bake treats

    They’re vegan, so you can pick at the batter without worries!

     

    Creamy Chocolate Peanut Butter “Ice Cream”

    Eating a more plant-based diet doesn’t mean ditching dessert.  Indulge in this Creamy Chocolate Peanut Butter “Ice Cream.” It’s satisfying, heart-healthy, vegan, and it’s even gluten-free!

    Creamy Chocolate Peanut Butter "Ice Cream" with frozen bananas is vegan

    Frozen bananas and peanut butter make this “ice cream” vegan, gluten-free, and delicious!

    Is Ice Cream Bad for You?

    I’m not a big believer in “good and bad foods” because it takes away from the importance of an overall healthy eating pattern.  Healthy eating patterns can include all types of foods.

    I didn’t set out to make this ice cream vegan or gluten-free; it just happened that way! I just looking for a dessert that would satisfy me as much as real ice cream. While ice cream has more fat and added sugar than this homemade creamy chocolate peanut butter concoction, I still eat it. Choosing this vegan alternative provides a delicious way to include more plant foods.

    How to Make Healthy Chocolate Peanut Butter Vegan Nice Cream

    Bananas are the silent ingredient in this healthy frozen delight, and they make it unnecessary to add dairy products and sugary sweeteners. The ripest bananas are the sweetest and make the creamiest “nice cream.”

    Bananas also offer fiber and potassium, and are responsible for the smooth, rich texture of this creamy chocolate peanut butter treat. One portion of “nice cream” also supplies a serving of fruit.

    I keep chunks of frozen banana in the freezer to use on a moment’s notice. You can also freeze chopped bananas for at least two hours before making this, or other recipes, such as smoothies. You can also buy bags of sliced, frozen bananas to have on hand.

    frozen sliced bananas in resealable plastic bag

    Keep frozen bananas on hand to make “ice cream” fast.

    The Health Benefits of Cocoa Powder

    You’ve probably heard that dark chocolate is good for you.  Milk and dark chocolate are a mixture of ingredients, including sugar, and cocoa butter, the fat that is removed from cocoa beans during processing.  Cocoa powder is the dried solids that result from that processing and it is ground up, packaged, and found in grocery stores.

    Unsweetened cocoa powder contains flavonoids, which are plant-based compounds. An eating plan rich in flavonoids is linked to  less inflammation in the body, proper blood flow, and reducing blood pressure. Cocoa powder that is not “Dutch-process” is richer in flavonoids.

    I use unsweetened cocoa powder in my “ice cream” because it delivers deep chocolate flavor without any added sugar. You can also add cocoa powder to savory dishes, such as chili, to amp up flavor and nutrition.

     

    Bowl of unsweetened cocoa powder.

    Cocoa powder provides intense chocolate flavor without the fat.

     

    Why Peanut Butter is Good For You

    “Is peanut butter bad for you?” is a question that I get a lot. My answer: only if you are allergic to peanuts!

    Peanut butter is a source of several nutrients, including protein, heart-healthy fats, and potassium. Just two tablespoons of peanut butter provides an excellent source of manganese (not to be confused with magnesium!).  Manganese is a mineral that your body needs to make energy, protect cells from damage, and support a healthy immune system, among other functions.

    Natural peanut butter is often free of added sugar. If you’re want  to limit sugar, check the package to be sure the peanut butter doesn’t contain added sugars.  Learn how to make homemade peanut butter with no added sugar from Sally Kuzemchak over at Real Mom Nutrition. (Hint: It’s easy!)

    creamy peanut butter adds healthy fats to vegan ice cream with frozen bananas

     

    Vegan chocolate peanut butter banana ice cream in a bowl on a red towel.
    Print Recipe

    Creamy Chocolate Peanut Butter "Ice Cream" (Vegan)

    This dairy-free vegan "ice cream" is delicious and offers a serving of fruit, too!
    Prep Time2 hours
    Total Time2 hours 5 minutes
    Course: Dessert
    Cuisine: American
    Keyword: chocolatepeanutbutter, dairyfree, peanutbutterdessert, vegan, vegandessert, veganicecream
    Servings: 2

    Ingredients

    • 2 medium ripe bananas, cut into chunks and frozen (Freeze for at least 2 hours.)
    • 2 Tbsp. peanut butter (with no added sugar, if desired)
    • 2 Tbsp. unsweetened cocoa powder
    • 1/2 tsp. pure vanilla extract
    • 2 Tbsp. chopped peanuts

    Instructions

    • Place bananas in a large food processor. 
    • Add the peanut butter, cocoa powder, and vanilla.  
    • Blend until smooth, about 2 to 3 minutes. 
    • Transfer to serving bowls and garnish with peanuts. Serve immediately.

    Notes

     
    Per serving: 
    252 calories; 12 grams fat (2 grams saturated fat); 0 cholesterol; 132 milligrams sodium; 29 grams carbohydrate; 5 grams fiber; 7 grams protein

    bowl of creamy chocolate peanut butter vegan ice cream with no added sugar

    Peanut Butter Cereal Bars

    These No-Bake Peanut Butter Cereal Bars are ready in less than 5 minutes.

    Peanut Butter Cereal Bars are easy to make and require no baking.

    I love energy bars, but most store-bought varieties are too expensive for me, too sweet, or they leave an aftertaste. I thought I could do better, and I came up with these delicious no-bake Peanut Butter Cereal Bars that are packed with protein and fiber.

    No-Bake Healthy Snacks that are Budget-Friendly

    These bars are delicious, and one of the best parts is that you don’t have to bake them!  Peanut butter and maple syrup (or honey) hold the bars together and makes them moist and chewy.

    I wanted this recipe to be cost-effective and I chose peanut butter because it’s the least expensive type of nut butter.

    Chunky peanut butter provides extra crunch in this recipe. If you don’t have chunky peanut butter, use creamy and add 1/3 cup chopped peanuts.

    Honey is often less expensive than 100% pure maple syrup, but it’s not a vegan ingredient. Maple syrup works just as well as a sweetener and to hold the other ingredients together.

    Raisins supply sweetness without added sugar, and they are likely to be the least costly dried fruit, and even less when you buy store brands.  (Learn how to cut back on sugar here.)

    If you substitute a higher-fiber whole grain ready-to-eat cereal for Cheerios, the cost to make the peanut butter cereal bars may be higher, and the calorie count could increase.

    How to Make Vegan Energy Bars

    You have a choice to help hold these bars together: honey or maple syrup.  I don’t have a preference, but if you want a vegan version, use maple syrup.  Pure maple syrup can be pricey, and since you really don’t taste it in the recipe, use whatever brand you can afford.

    Each bar supplies 10 grams of protein and 5 grams of fiber! 

    How to Make Nut-Free, Gluten-Free Energy Bars

    Yes, the basis of these energy bars is peanut butter, but you can make them nut-free by using sunflower seed butter, soy nut butter, or sesame seed butter.

    Cheerios are gluten-free.  Be sure to choose certified gluten-free oats to be sure that you are buying a gluten-free product.

    Peanut Butter Cereal Bars have just five low-cost ingredients.

    Peanut Butter Cereal Bars have just five relatively low-cost ingredients.

    Print Recipe

    No-Bake Peanut Butter Cereal Bars

    These delicious bars supply 10 grams of protein, 5 grams of fiber, use 5 ingredients and take 5 minutes to put together! 
    Prep Time5 minutes
    Total Time49 minutes
    Course: Breakfast, Snack
    Cuisine: American
    Keyword: peanut butter cereal bars
    Servings: 12
    Calories: 302kcal
    Author: ewardrd

    Ingredients

    • 1 1/2 cups crunchy peanut butter Use no added sugar peanut butter, if desired.
    • 1/2 cup California raisins
    • 1/3 cup maple syrup or honey
    • 2 cups oats, uncooked
    • 2 cups plain Cheerios, or store-brand equivalent

    Instructions

    • Coat a 8″ x 8″ baking pan with cooking spray or line with parchment paper.
    • Combine all the ingredients in a medium mixing bowl.
    • Press the bar mixture evenly into the pan. Refrigerate for at least one hour.
    • Cut into 12 squares. Keep refrigerated.

    Notes

    Nutrition Information: Per serving: 302 calories; 17 grams fat (3 grams saturated fat); 0 cholesterol; 191 milligrams sodium; 31 grams carbohydrate; 5 grams fiber; 10 grams protein.

    Need a chocolate fix? Toss 1/4 cup mini chocolate chips into the bar mixture. Mini chips better distribute the chocolate flavor, so you use can use less of them! 

    Gluten-free Peanut Butter Cereal Bars can also be vegan.

    Use maple syrup instead of honey to make these gluten-free Peanut Butter Cereal Bars vegan.

    Serving suggestion: Pair with eight ounces of dairy milk or a carton of Greek yogurt and a banana. You’ll get a serving each of fruit, dairy, and whole grains, as well as at least 20 grams of protein, the minimum amount of protein you should have at every meal.

    pin for Peanut Butter Cereal Bars no bake

     

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